Tuesday, September 28th 2021
Warm-up
A. General
3min Bike, row, ski, or run
*every min complete 3-5 burpees
3min Bike, row, ski, or run
*every min complete 3-5 burpees
B. Mobility
Prone PVC press
10-15 repetitions
C. Specific
5 Banded wall-slides, slow and controlled
3 wall walks
10 HS hold scap push, facing wall
Gymnastics
Metcon (AMRAP – Reps)
EMOM 8minutes
5-10 Strict hspu + Max kipping hspu
5-10 Strict hspu + Max kipping hspu
Metcon
Metcon (Time)
6 rounds for time
10 TTB
12 Cal Row
15 Wall Ball 20/14lbs
Rest 60 seconds
10 TTB
12 Cal Row
15 Wall Ball 20/14lbs
Rest 60 seconds
KG:10/8
Score: Time
TC: 20mins
Score: Time
TC: 20mins
Scaling options
Beginner
6 rounds for time
10 V-ups
12 Cal Row
15 Wall Ball @light
Rest 60 seconds
Intermediate
6 rounds for time
5 TTB or 10 Toes to eye level
12 Cal Row
10-15 Wall Ball @20/14 lbs
Rest 60 seconds
COMP
6 rounds for time
10 GHD Sit-ups
10 Cal Row
10 Wall Ball @30lbs
Rest 60 seconds
Extra Accessory
Metcon
Pallof Press
3 x 8/side
Rest 20-30 seconds between sets
3 x 8/side
Rest 20-30 seconds between sets
Hold every rep for 1 sec with arms fully extended
Scaling options
Beginner
5-7 Strict DB press + Max push-ups
Intermediate
5-10 Piked box hspu + Max kipping hspu
COMP
EMOM 8
2 Push Jerk @ascending to RPE 8
Rest 2 minutes
EMOM 8
1 SPlit Jerk @ascending to RPE 8